Month: January 2019

Front Squat 3RM or 1RM

CrossFit VU – CrossFit If you’re still in your developing stages of your squat do a 3RM. View Public Whiteboard Front Squat (5-5-3-3-2-2-1-1-1-1-1) Front Squat (5-5-5-3-3-3-3-3-3-3) 5mins of Bar Facing Burpees (AMRAP – Reps) AMRAP BFBs

ROMWOD/Open gym/WOD make up/DB tempo bench press and push ups

CrossFit VU – CrossFit Today you may come in and do what ever you want, work on skills, make-up a WOD ya missed earlier in the week or the wod provided. View Public Whiteboard Metcon (No Measure) 3-4 sets to build up and warm up then 3-4 more sets at the same load. 7 total …
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3 sets ea for time of Cardiac-attack

CrossFit VU – CrossFit Set up barbells if possible before wod starts and set off to side. 5mins of BFBs will happen after this wod. View Public Whiteboard Metcon (3 Rounds for time) 3 sets ea for time: -25 AAB Cals -500m Row -50 Dubs -400m Run **rest 3 mins after ea set**RX + 3 …
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Back Squat 3RM and 1RM

CrossFit VU – CrossFit If you’re still in your development stage of squats do the 3RM. View Public Whiteboard Back Squat (5-5-3-3-2-2-1-1-1-1-1-1) Back Squat (5-5-5-3-3-3-3-3-3-3)

ShoulderPlex 1

CrossFit VU – CrossFit View Public Whiteboard Warm-up (No Measure) 3Rds (move quickly to sweat but not for time) -10 wrist rock 3 positions (fingers forward palms down/fingers inward palms up/ fingers back palm down) -5/5 hip on wall, T-spine twists -6-8 reps of gymnastic swing kips. MUST HAVE CLEARANCE for feet (aka jump to …
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